5款節後健康美食，每逢佳節不長肉！
Spicy meatballs with chilli black beans
黑豆辣肉丸
Ingredients
配料
1 red onion, halved and sliced
1個紫洋蔥，切兩半後切成片
2 garlic cloves, sliced
2頭大蒜，切薄片
1 large yellow pepper, quartered, deseeded and diced
1個大黃椒，切成四塊，去籽再切成丁
1 tsp ground cumin
1茶匙孜然粉
2-3 tsp chipotle chilli paste
2-3茶匙墨西哥辣椒醬
300ml reduced-salt chicken stock
300ml少鹽的雞肉高湯
400g can cherry tomatoes
400g罐裝櫻桃番茄
400g can black beans or red kidney beans, drained
400g罐裝黑豆或紅四季豆，晾乾
1 avocado, stoned, peeled and chopped
1個牛油果，去核去皮，切塊
juice ½ lime
半個青檸榨汁
For the meatballs
肉丸配料
500g pack turkey breast mince
500g帶包裝的火雞雞胸肉餡
50g porridge oats
50g燕麥粥
2 spring onions, finely chopped
2根大蔥，剁碎
1 tsp ground cumin
1茶匙孜然粉
1 tsp coriander
1茶匙香菜
small bunch coriander, chopped, stalks and leaves kept separate
1小把香菜，切碎，把梗和葉子分開
1 tsp rapeseed oil
1茶匙菜籽油
Method
做法
1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. ReMove from the pan.
先做肉丸。肉餡倒入碗裏，加入燕麥粥、大蔥、調料和香菜梗，然後把所有配料放一起輕輕揉捏，直至配料完全混合。捏出12個乒乓球大小的肉丸。把不粘鍋裏的油加熱，放入肉丸煎炸，多翻動幾次，炸至金黃，然後撈出來。
2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.
洋蔥和大蒜倒入鍋內，加入辣椒，旺火炒至變軟，邊加入孜然粉和辣椒醬邊翻炒，倒入其他備用材料。把肉丸放回鍋裏翻炒，蓋上蓋子，低溫加熱10分鐘。邊炒邊放入番茄和黑豆，不蓋蓋子再炒幾分鐘。把牛油果塊放進青檸汁裏，肉丸上放上牛油果和香菜葉做裝飾。Mediterranean fish gratins
地中海魚烤乳酪絲
Ingredients
配料
3 tbsp olive oil
3湯匙橄欖油
1 large onion, thinly sliced
1個大洋蔥，切薄片
1 fennel bulb (about 250g/9oz), trimmed and thinly sliced
1個球莖茴香（約250g/9盎司），切掉邊，切薄片
3 large garlic cloves, finely sliced
3瓣大蒜，切薄片
1 heaped tsp coriander seeds, lightly crushed
滿滿1茶匙香菜籽，輕輕碾碎
150ml white wine
150ml白葡萄酒
2 x 400g cans chopped tomatoes with herbs
2罐400g的碎番茄和香草
2 tbsp tomato purée
2湯匙番茄醬
good pinch of saffron
1小捏藏紅花
1 bay leaf
1片月桂葉
1 tbsp fresh lemon juice
1湯匙鮮檸檬汁
1 small bunch flat-leaf parsley, leaves roughly chopped
1小把平葉歐芹，簡單把葉切碎
900g mixed skinless fish fillets, cut into chunks
900g混合去皮魚排，切塊
350g raw peeled king prawn
350g去皮生大對蝦
75g finely grated Parmesan
75g碎帕爾瑪乾酪
50g panko or coarse dried breadcrumbs
50g麪包屑或粗乾麪包屑
green salad, to serve
蔬菜沙拉，備用
Method
做法
1. Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.
把大的不粘燉鍋或炒鍋裏的油加熱，將洋蔥、茴香、大蒜和香菜籽輕炒15分鐘，過幾分鐘翻動一次，直到蔬菜變軟，顏色變淺。把酒倒進鍋裏，加入番茄、番茄醬、藏紅花和月桂葉。加入調料，文火慢燉，大約燉15分鐘，偶爾攪拌一下，直到湯變濃。
2. Heat oven to 220C/200C fan/gas. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.
把風扇型烤箱/煤氣烤箱加熱到220攝氏度/200攝氏度，把檸檬汁和大部分歐芹放入番茄湯中攪拌，把生魚片和對蝦放在上面充分攪拌。蓋好蓋子，中火慢燉4-5分鐘或燉至魚肉熟透，燉魚時要攪拌幾次，注意不要把魚肉弄碎。
e the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.
把熱的番茄魚湯用勺子舀出來放入6個單獨的餡餅碟中，每碟大約放350ml。把奶酪、麪包屑、剩下的歐芹，再加點兒黑胡椒粉攪拌好淋在湯上，放在烤盤上烤20分鐘或烤至金黃冒泡。如果喜歡的話可以搭配蔬菜沙拉一起吃。Citrus & ginger steamed fish with stir-fry veg
柑橘姜蒸魚配炒時蔬
Ingredients
配料
zest and juice 1 orange
1個橙子榨汁，把皮碾碎
1 tbsp reduced-salt soy sauce
1湯匙不太鹹的醬油
2 tsp white wine vinegar or rice vinegar
1茶匙白葡萄酒醋或米醋
300g pack of 2 white fish fillets or loins
300g罐裝的2塊鮭魚肉片或魚脊肉
1 tbsp very finely shredded ginger
1湯匙切碎的姜
2 tsp sesame oil
2茶匙香油
10 spring onions, halved and sliced lengthways
10根大蔥，切兩半再切成細長片
2 garlic cloves, thinly sliced
2瓣大蒜，切薄片
1 red pepper, deseeded and sliced
1個紅辣椒，去籽切片
140g beansprouts
140g豆芽
1-2 tsp sesame seeds, toaste
1-2茶匙芝麻，烤好
Method
做法
1. Mix together the orange zest and juice, soy and vinegar. Line the top of a steamer with baking parchment and heat water in the base. Top the fish with a little of the ginger, add to the steamer and spoon over 2 tbsp of the dressing. Cover and steam for 5-6 mins until the fish flakes easily.
把橙子皮末、橙汁、醬油和醋混合，蒸鍋上鋪好烘焙紙，底層放熱水，魚肉上放一點兒姜，放到蒸籠上，淋上2湯匙調料。蓋好蓋子蒸5-6分鐘，蒸至魚肉容易脫落。
2. Meanwhile, heat the oil in a non-stick wok and stir-fry the spring onions, garlic, pepper and remaining ginger for 2 mins. Add the beansprouts and cook for 2 mins more. Pour any juices from the fish into the veg. Stir through the dressing, then divide between bowls, top with the fish and scatter over the sesame seeds.
同時把不粘鍋裏的油加熱，把大蔥、蒜、辣椒和剩下的姜爆炒兩分鐘，放入豆芽再炒2分鐘，把魚湯倒到蔬菜上，加入調料攪拌，然後分別倒入幾個碗裏，放上魚肉，再撒上芝麻。Moroccan chicken with sweet potato mash
摩洛哥雞肉配土豆泥
Ingredients
配料
1kg sweet potatoes, cubed
1kg甜薯，切塊
2 tsp ras-el-hanout, or a mix of ground cinnamon and cumin
2茶匙香料或肉桂粉和孜然混合物
4 skinless, boneless chicken breasts
4塊去皮無骨雞胸肉
2 tbsp olive oil
2湯匙橄欖油
1 onion, thinly sliced
1個洋蔥，切薄片
1 fat garlic clove, crushed
1大瓣蒜，搗碎
200ml chicken stock
200ml雞湯
2 tsp clear honey
2茶匙蜂蜜
juice ½ lemon
半個檸檬榨汁
handful green olives, pitted or whole
幾個綠橄欖，去核的或整個的
20g pack coriander, leaves chopped
20g包裝的香菜去掉葉子
Method
做法
the potatoes in salted water for 15 mins or until tender. Mix the ras el hanout with seasoning, then sprinkle all over the chicken. Heat 1 tbsp oil in large frying pan, then brown the chicken for 3 mins on each side until golden.
甜薯放入鹽水中煮15分鐘，或煮至甜薯變軟。把香料和調料混合後撒在雞肉上。在大煎鍋裏放入1湯匙油加熱，雞肉煎3分鐘直到兩面都變成金黃色。
the chicken out of the pan. Add the onion and garlic and cook for 5 mins until softened. Add the stock, honey, lemon juice and olives, return the chicken to the pan, then simmer for 10 mins until the sauce is syrupy and the chicken cooked.
把雞肉從鍋裏拿出來，加入洋蔥和大蒜炒5分鐘使之變軟。加入雞湯、蜂蜜、檸檬汁和橄欖，把雞肉再放回鍋裏，燉10分鐘直到湯變稠、雞肉煮熟。
the potatoes with 1 tbsp oil and season. Thickly slice each chicken breast and stir the coriander through the sauce. Serve the chicken and sauce over mash.
甜薯搗成泥，加入1湯匙油和調料，每塊雞胸肉都切成厚片，把香菜放入湯中攪拌，雞肉和湯汁都倒在土豆泥上。Super-veg pasta
蔬菜意麪
Ingredients
配料
2 red pepper, quartered and deseeded
2個紅辣椒，每個切四瓣，去籽
2 tbsp olive oil
2湯匙橄欖油
1 fennel bulb, roughly chopped
1個球莖茴香，簡單切碎
1 onion, roughly chopped
1個洋蔥，簡單切碎
1 large carrot, roughly chopped
1個大胡蘿蔔，簡單切碎
2 garlic clove, crushed
2瓣大蒜，搗碎
¼ tsp crushed chillies
¼茶匙辣椒麪
1 tsp fennel seeds
1茶匙茴香籽
2 tbsp tomato purée
2湯匙番茄醬
400g can chopped tomatoes
400g罐裝番茄丁
600ml vegetable stock
600ml蔬菜湯
1 tsp caster sugar
1茶匙白砂糖
small handful basil, leaves shredded
1小把羅勒，葉子切碎
500g bag fresh egg pasta, cooked
500g袋裝新鮮的雞蛋意麪，煮熟
Method
做法
1. Heat the grill and pop the peppers, skin-side up, underneath for 10 mins or until beginning to char. Transfer to a bowl, cover and set aside. When cool enough to handle, peel off the skin and cut the flesh into strips.
把烤架加熱，辣椒皮朝上放下面烤10分鐘或烤至辣椒變焦。拿出來放碗裏，蓋好蓋子放一邊。放涼能用手拿的時候，把皮剝掉，把辣椒切成條。
2. Heat the oil in a large saucepan and cook the fennel, onion and carrot for 8-10 mins until softened. Stir in the garlic, crushed chillies, fennel seeds and tomato purée, cook for 2 mins, then add the canned tomatoes, stock and sugar. Simmer, uncovered, for 15 mins or until the vegetables are completely soft.
把大燉鍋裏的油加熱，放入茴香、洋蔥和胡蘿蔔炒8-10分鐘，炒至菜變軟。加入大蒜、辣椒麪、茴香籽和番茄醬再炒2分鐘，然後加入罐裝番茄、湯和糖。不蓋蓋子燉15分鐘或燉至蔬菜完全變軟即可。
out a couple of spoonfuls of the sauce, then blend the rest in the saucepan until almost smooth with a stick blender. Simmer for 5 mins to thicken, then stir in the reserved sauce, shredded basil and peppers. Serve with the pasta.
舀出幾匙湯，然後用手持攪拌棒把鍋裏剩餘的湯攪拌均勻，燉5分鐘使湯變稠，然後邊攪拌邊放入備用的醬湯、碎羅勒葉和辣椒。搭配意麪一起吃。
